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Fish contain heart-healthy unsaturated fats known as omega-3 fatty acids. According to MayoClinic.com, if you add two servings of fish to your diet weekly, the omega-3s might reduce your risk of dying from a heart attack by 33 percent. Without a good seasoning blend, fish can taste bland or have a distinct -- and often unpleasant -- fishy flavor. Massaging seasonings into the exterior of fish infuses the flesh with flavor and can create a crisp coating to enhance the meat’s texture. When working with seasoning rubs, there is a risk of bacterial contamination; sprinkle a little into your palm rather than touching the blend with your fingers after handling raw fish.

Spicy

A spicy fish rub is simple to keep healthful. Start with either ground black or white pepper for an earthy level of spice as the base flavor. Ground black pepper has only 7 calories per teaspoon. Chili powder gives a spicy fish rub a sweeter undertone while still contributing to the level of heat; it has 8 calories per teaspoon. For real spice, though, add crushed red pepper or cayenne pepper. A 1-teaspoon scoop of cayenne pepper has only 6 calories and will instantly boost the heat of your spicy fish rub. After blending the spices and rubbing them on the fish, wash your hands thoroughly to prevent the spicy oils from getting in your eyes.

Citrus

Rubbing fish with citrus gives the meat a fresh flavor that complements or contrasts most any side dish. Create a citrus rub with the zest of several citrus fruits. Lemon, lime, orange or even grapefruit zest is tasty when rubbed on the exterior of fish. Blending multiple types of zest creates a complex flavor, while using one type of zest keeps it simple. Zest is low calorie, too; for example, 1 tablespoon of lemon zest has only 3 calories. Adding a squirt of fresh citrus juice turns the zest into a paste that sticks more readily to the exterior of fish. Lemon juice adds only 2 calories per teaspoon. To prevent your fingers from drying out or stinging when you work with citrus, wear latex gloves.

Herb

Herb rubs work best on light-tasting fish, such as cod, so the flavors of each herb can shine in the dish. Fresh herbs are ideal, but dry ones produce a significant amount of flavor, too. Parsley is a perfect basis for herb rubs since it has a bright, yet neutral flavor. Dill, rosemary, cilantro, thyme, oregano and mint are tasty additions to a parsley base. A rub made from 1/4 cup of fresh parsley and 1/4 cup of fresh cilantro has about 6 calories. Fresh herbs crush into a paste quickly in a mortar and pestle or with the back of a spoon. Adding water or citrus juice to a dry herb mixture turns it into a paste. An herb rub creates a crisp coating when the fish is pan-seared, baked or broiled.

Aromatic

Aromatic vegetables such as garlic, onions, ginger and shallots make a bold rub for most fish. It is easiest to rub the vegetables on the fish if you crush or puree them. A rub made with 1 teaspoon of ginger root and three cloves of garlic has about 20 calories. Alternately, you can use granulated or powdered aromatic vegetables for your rub. Garlic powder and granulated onion is a simple combination.